What are triplanar closed chain weight shifts on page 422 in manual?

Answers

Triplanar closed kinetic chain weight shifts are foundational exercises that function to stabilize the scapulothoracic joint and lumbar spine in a closed kinetic chain (CKC) position. In other words, adopting a plank position (as in the “up” position of the push-up) requires the muscles that support the trunk and shoulders to work to hold the body in good alignment. The weight shifts occur when you slowly shift the body 3 to 6 inches (8 to 15 cm) in all three directions [i.e., forward and backward, side-to-side, and circumduction (clockwise rotation and counterclockwise rotation)] without moving the hands. As the shifting occurs, the lumbar spine and pelvis are held in a stable, neutral position. Once the basic shifts have been mastered, you can progress the hand positions by offsetting one hand into a staggered position by moving it 6 to 12 inches (15 to 30 cm) forward of the shoulder. Of course, this should be repeated on the opposite side by staggering the opposite hand forward. A full explanation and photo examples of this exercise and its progressions can be found on page 279 of the ACE Personal Trainer Manual, 4th edition.

Since the hands remain in place on the floor, the rotator cuff and the parascapular muscles have to work in a closed chain position, which is typically not the case in day-to-day movements of the arms—that is, most people hold their arms out in front of them in an open kinetic chain environment to perform daily tasks (e.g., typing, carrying objects, etc.). CKC activities such as this one provide the exerciser with scapulothoracic and shoulder joint stabilization opportunities that are unmatched by open kinetic chain activities (OKC). CKC exercises load and compress joints, increasing kinesthetic awareness and proprioception, which translates into improved parascapular and shoulder stability. Isolated OKC exercises (e.g., bench press, shoulder press, and biceps curl), on the other hand, are not as effective in restoring coordinated parascapular control. Both CKC and OKC exercises can be included in a comprehensive functional training program.